Taking a break from your regular lifting routine can happen for various reasons – life gets busy, vacations come up, or sometimes you simply need to give your body a rest. But what happens to your gains when you take a hiatus from lifting for a month? Let's explore the effects of a month-long break from lifting weights.
It's true that maintaining a consistent and structured workout routine can be challenging for many people due to various factors such as busy schedules, unexpected events, lack of motivation, or physical limitations. Life often throws curveballs, making it difficult to stick to a rigid plan.
What TRULY happens to your muscles when you stop working out for an extended period of time? Let's dive in.
Lifting every day is something most of us can't do and it really isn't necessary. An active rest day is needed to allow your body to recover and rebuild after the physical stress of your workout. But what happens when one rest day turns into a week, a month, and maybe even years.
Strength
The good news is that your strength will not be significantly impacted by a month or two of "detraining". There is a study that found athletes are generally able to maintain their overall strength for up to four weeks of inactivity, however they did lose power and force which we all know negatively impacted their sport. Overall, this decline can vary depending on factors such as age, fitness level, and how long you've been inactive.
One of the most noticeable effects is muscle atrophy, which is the decrease in muscle mass and size. Without regular exercise, your muscles lose both strength and size as they adapt to the decreased workload. This process can start as soon as one to two weeks after stopping regular exercise.
Body Composition
While your strength doesn’t seem to be too affected by a short break from weight lifting, it’s also worth considering how your body composition measurements can change through detraining.
Resistance training plays a crucial role in regulating metabolism, including insulin sensitivity and glucose utilization. When you stop working out, your metabolic rate may decrease, potentially leading to weight gain or changes in body composition if dietary habits remain unchanged.
A study on older adults found that muscle size didn’t change significantly after a shorter strength-training pause of three to six months. That said, the adults did see significant changes in their muscle size when their detraining periods reached longer terms of 8 to 13 months.
In case, you still needed another article explaining why strength training should be prioritized, especially, if your goal is maintaining a lean figure. Here is a study that evaluated detraining effects in resistance-trained vs. endurance-trained young men, the men who lifted weights still saw gains in strength and lean muscle mass even after 24 weeks of detraining. These gains were maintained for longer than the ones seen by the endurance-trained group.
Mental and Emotional Effects:
In addition to the physical changes, stopping exercise can also have mental and emotional effects. Many people experience feelings of guilt, frustration, or loss of motivation when they're unable to maintain their workout routine. Regular exercise has also been linked to improved mood and reduced symptoms of anxiety and depression, so discontinuing exercise may impact mental well-being as well.
It's important to note that while these changes occur relatively quickly after stopping regular exercise, they can be reversed with resumed physical activity. However, the rate of recovery may vary depending on factors such as age, fitness level, and the duration of inactivity. Consistency is key to maintaining muscle strength, endurance, and overall physical fitness over the long term.
If you do have to take a break for whatever reason, try to focus on a healthy diet and fun ways to stay active!
For more information email logan@championslkn.com